Run with an Open Mind and Strong Body
By tom licciardello
I’ve been running the roads for 35 years and it’s been a wonderful 32 years.
Three years ago, a knee injury nearly derailed my love affair with running. Preparing for Ironman Kona, my doctor discovered a small tear in my meniscus that required a “minor repair”. From that point onward, each run was a pain management challenge, and, frankly, not much fun.
The singular focus of Ironman got me through the first year, but the next two years really tested my resolve. It finally got to the point where I would run only in races and then need three or more days of recovery to calm the screaming knee. I was advised to discontinue running marathons. I chose a different path with some help from friends.
Few friends have had a bigger impact on my life than Dave McGillivray, best known as the Boston Marathon Race Director, but he is so much more. His athletic accomplishments have always inspired me, and he convinced me that I could compete in Ironman Kona. I decided to believe him, and he made my entry a reality, something for which I could never thank him adequately.
That decision led me to Sharon Johnson, my triathlon coach. She taught me that being a triathlete means being an endurance athlete, and that means developing the core strength to handle a 2.4 mile swim, 112 miles on a bike, and then a 26.2 mile run.
Sharon and my training buddies got me to do things I never dreamed possible. A lifelong “sinker”, Sharon taught me the basics and made me proficient enough to swim across and back Stiles Pond - twice!
My running background served me well on the bike, and I was able to reduce the frequency of runs to fit in all of the other training.
Then I was introduced to an intensive strength training program. I began to develop strength I hadn’t seen since my days as a college wrestler, and I began to look like a triathlete! Sharon Johnson was the task master that conditioned me to succeed in the seemingly impossible goal of competing at Ironman Kona in 2007.
But then, I had to face the worsening knee pain. My runs became less frequent and the pace became agonizingly slow. The transition from being an age group contender to a “back of the packer” was discouraging, but the ongoing triathlon training kept me in the game.
Determined to not abandon running, I found a physical therapist sleuth, Greg Poznick, who discovered a muscle imbalance that was the underlying aggravation to my knee. His help made me believe I might find the road back to my running life.
Then came Chris McDougal’s book, “Born to Run”. Not only did it convince me that it wasn’t running that hurt me, but that with proper running form I could run without pain. Running barefoot or with the Vibram Five Fingers forced me to abandon the “heel-toe” style and adopt the mid-foot strike that our bodies were designed to execute. I’m running with a smile again.
This old dog has been taken to school. What could have been an end to my lifelong love of running was saved by training as an endurance athlete. The bonus is that I have had the opportunity to open new doors to ongoing fitness. As runners, we need to run; but to remain in the game as athletes we need to train the entire body.
The calendar page tells me that we have begun the first month of the second decade of the second millennium. The page is as clean as is the view of the year, and that means that we have another opportunity to grasp all that life has to offer. Keep the adventurers coming, and make cross training part of your 2010 plan.
New Book Review
“Marathon” by Hal Higdon
A few years ago, one of my best friends, Dana Summers (editorial cartoonist for the Orlando Sentinel), collaborated with running maven, Hal Higdon, to write a children’s book entitled “Run, Dog, Run”. I got a chance to know Hal and read a number of his books including the best selling “Marathon: The Ultimate Training Guide”. Hal’s new release is “Marathon”, his first attempt at a novel.
I was fascinated by Hal’s novel depicting a behind the scenes look at the preparations leading to the 40,000 entrant “Lake City” marathon. Though the race director, Peter McDonald, and his event are inventions from the mind of Higdon, the tension and complexities of staging a major marathon are expertly captured. Part of Hal’s preparation, in fact, was being granted a great deal of behind the scene access to the Boston Marathon.
Juicing up the excitement is the mysterious “Celebrity X” – more famous than Oprah, a relatively unknown female contender, a world famous model who is running for charity, and American twins originally brought in as pacers who are cut free to run their own race. Each aspect not only creates an interesting twist, but complicates the task of directing the event.
If you haven’t had a chance to work on a major running event, read this book. You’ll have a new appreciation for the effort that goes into making a race successful. If you have volunteered on a major running event, read this book. You’ll recognize then thinly veiled characters in the book and appreciate the job Hal Higdon has done in capturing the essence in a totally entertaining way.
Saturday, January 2, 2010
Friday, January 1, 2010
A Runner's Christmas List and Going Naked....December 2009
The Runner’s Christmas List and Going Naked
OK, first the naked part.
After reading Chris McDougal’s book, “Born to Run”, about the phenomenal running tribe, the Tarahumara Indians, I have been testing a “near” barefoot running style. I found running in the glove-like Vibram Five Finger KSO’s have brought the joy of running back into my life, and the thin Vibram soles give me the confidence to tackle the pavement. But going totally barefoot?
As my wife and I headed to Connecticut on Thanksgiving morning after the Feaster Five Race, I realized I had forgotten my trusty Vibram’s, and I had no traditional running shoes either.
Friday morning I faced the choice of not running or having my feet go totally naked. It was 45 degrees, raining, and a brisk wind was blowing. So I did what you might expect.
I headed out the door for my first truly barefoot run. I decided to be conservative and not go too far. 30 minutes later I returned with an ear to ear grin. No pain, my feet weren’t cold, and the police didn’t mistake me for a confused senior who had escaped from the home not wearing his shoes!
Now that Thanksgiving has passed, many runners are preparing their Christmas list. If you’re looking for ideas for your favorite runner, I’ve prepared a Wish List that should put a smile on any runner’s face.
Winter is the runner’s off-season when we have an opportunity to cross train, and there are lots of great products to help us. When the temperature drops and the snow flies, it’s still fun to get out for a run, but it’s time to gear for that as well. From most expensive to least, here’s my top-ten list:
1. The Computrainer
This cool piece of technology allows you to use your own bike and ride like you were outdoors. It analyzes everything about your technique and provides a 3D image on your computer monitor. Cycling is one of the best cross training methods for runners and this product promises and delivers amazing results. It’s VERY expensive at $1,600, but worth every cent.
2. YMCA Membership – If you’re fortunate enough to have a YMCA as good as my Andover/North Andover YMCA, join! The programs offered in strength training will make you a better athlete and better athletes make better runners. You’ll also get to meet other folks who appreciate a healthy lifestyle who may become new friends! It’s about $50 per month.
3. Garmin Forerunner 405
This heart rate monitor tracks your distance, pace and heart rate, then wirelessly sends the data to your computer for later analysis. The Garmin® Forerunner® 405CX features heart rate-based calorie computation and comes with a second wrist band suitable for smaller wrists. Incredible technology for those who want data – lots of data. Pricey at $350, but ever runner seems to want one. .
4. P90X – A DVD based strength training program that promises to get you “ripped” in 90 days
This is not a strength training program for beginners. It’s a hard-core program that will take strong athletes to the next level with a dozen different workouts done daily for 90 days. You’ll also need to buy a pull-up bar and a set of hand weights. It’s $145, but you’ll proudly show off that new physique as you walk down the beach next summer!
5. Yak Trax – Snow and ice covered roads won’t stop you with these cool “snow tires”.
Hard core runners will get out this winter no matter how bad the road conditions, so these wire wrapped, rubber mesh add-ons to your favorite running shoes will give you great traction. At $26.99, it’s a must have for snow challenged runners.
6. Road ID – Don’t leave home without one!
In case of an emergency, having contact and critical medical info can save your life. They come as dog tags, wrist bands, or shoe attachments. It’s well worth the $25 price.
7. “Born to Run” – This should be on every runner’s book list at $14.58.
8. Number Belt – Such a simple idea that triathletes use.
Every race I ran started with the scramble to find pins to attach the number to my shirt, the struggle to pin the number on straight, and then remembering to remove the number after the race to avoid the rust spots from the forgotten pins. No more since I started using my number belt. The number snaps on the belt, it fits comfortably, and there are no pins to damage my racing singlet. At $6.50, it’s a perfect stocking stuffer.
9. Chia Seeds – Remember Chia pets?
It turns out that those little seeds pack a powerful dose of antioxidants, and when a teaspoon of seeds are added to 8 ounces of water, it makes an better hydration drink than Gatorade! A bargain at $6 per pound. This is the “magic drink” of the Tarahumara Indians.
10. Inner Peace – Free! The greatest gift running can give is the contentment that comes from doing what our bodies were meant to do. Be an athlete – get out and run.
As 2009 winds down, it is a good time for all of us to reflect upon the good fortune we have found in our lives, and to look forward to 2010 as a year filled with opportunities to try new adventures, find ways to encourage others to become fit, and to remember that we were all born to run.
OK, first the naked part.
After reading Chris McDougal’s book, “Born to Run”, about the phenomenal running tribe, the Tarahumara Indians, I have been testing a “near” barefoot running style. I found running in the glove-like Vibram Five Finger KSO’s have brought the joy of running back into my life, and the thin Vibram soles give me the confidence to tackle the pavement. But going totally barefoot?
As my wife and I headed to Connecticut on Thanksgiving morning after the Feaster Five Race, I realized I had forgotten my trusty Vibram’s, and I had no traditional running shoes either.
Friday morning I faced the choice of not running or having my feet go totally naked. It was 45 degrees, raining, and a brisk wind was blowing. So I did what you might expect.
I headed out the door for my first truly barefoot run. I decided to be conservative and not go too far. 30 minutes later I returned with an ear to ear grin. No pain, my feet weren’t cold, and the police didn’t mistake me for a confused senior who had escaped from the home not wearing his shoes!
Now that Thanksgiving has passed, many runners are preparing their Christmas list. If you’re looking for ideas for your favorite runner, I’ve prepared a Wish List that should put a smile on any runner’s face.
Winter is the runner’s off-season when we have an opportunity to cross train, and there are lots of great products to help us. When the temperature drops and the snow flies, it’s still fun to get out for a run, but it’s time to gear for that as well. From most expensive to least, here’s my top-ten list:
1. The Computrainer
This cool piece of technology allows you to use your own bike and ride like you were outdoors. It analyzes everything about your technique and provides a 3D image on your computer monitor. Cycling is one of the best cross training methods for runners and this product promises and delivers amazing results. It’s VERY expensive at $1,600, but worth every cent.
2. YMCA Membership – If you’re fortunate enough to have a YMCA as good as my Andover/North Andover YMCA, join! The programs offered in strength training will make you a better athlete and better athletes make better runners. You’ll also get to meet other folks who appreciate a healthy lifestyle who may become new friends! It’s about $50 per month.
3. Garmin Forerunner 405
This heart rate monitor tracks your distance, pace and heart rate, then wirelessly sends the data to your computer for later analysis. The Garmin® Forerunner® 405CX features heart rate-based calorie computation and comes with a second wrist band suitable for smaller wrists. Incredible technology for those who want data – lots of data. Pricey at $350, but ever runner seems to want one. .
4. P90X – A DVD based strength training program that promises to get you “ripped” in 90 days
This is not a strength training program for beginners. It’s a hard-core program that will take strong athletes to the next level with a dozen different workouts done daily for 90 days. You’ll also need to buy a pull-up bar and a set of hand weights. It’s $145, but you’ll proudly show off that new physique as you walk down the beach next summer!
5. Yak Trax – Snow and ice covered roads won’t stop you with these cool “snow tires”.
Hard core runners will get out this winter no matter how bad the road conditions, so these wire wrapped, rubber mesh add-ons to your favorite running shoes will give you great traction. At $26.99, it’s a must have for snow challenged runners.
6. Road ID – Don’t leave home without one!
In case of an emergency, having contact and critical medical info can save your life. They come as dog tags, wrist bands, or shoe attachments. It’s well worth the $25 price.
7. “Born to Run” – This should be on every runner’s book list at $14.58.
8. Number Belt – Such a simple idea that triathletes use.
Every race I ran started with the scramble to find pins to attach the number to my shirt, the struggle to pin the number on straight, and then remembering to remove the number after the race to avoid the rust spots from the forgotten pins. No more since I started using my number belt. The number snaps on the belt, it fits comfortably, and there are no pins to damage my racing singlet. At $6.50, it’s a perfect stocking stuffer.
9. Chia Seeds – Remember Chia pets?
It turns out that those little seeds pack a powerful dose of antioxidants, and when a teaspoon of seeds are added to 8 ounces of water, it makes an better hydration drink than Gatorade! A bargain at $6 per pound. This is the “magic drink” of the Tarahumara Indians.
10. Inner Peace – Free! The greatest gift running can give is the contentment that comes from doing what our bodies were meant to do. Be an athlete – get out and run.
As 2009 winds down, it is a good time for all of us to reflect upon the good fortune we have found in our lives, and to look forward to 2010 as a year filled with opportunities to try new adventures, find ways to encourage others to become fit, and to remember that we were all born to run.
Born to Run or Born to Race?.....November 2009
Born to Run or Born to Race?
By Tom Licciardello
In 1980 there were 143,000 marathon finishers in the United States. In 2008 there were 425,000. When the numbers are tallied for 2009, I can assure you that the number will be even higher. As you might guess, record times have tumbled.
In 1977, when I ran my first marathon, the men’s world marathon record was 2:09:12, while the current record is Haile Gebrselassie’s incredible 2:03:59. For the women, it went from 2:34:47 to Paula Radcliffe’s phenomenal 2:15:25.
Equally astounding is the average pace of the all the participants. In 1980, the median time for men was 3:32 and for women it was 4:03. Last year, for men it was 4:16 and for women, 4:43. This statistic seems to contradict the trend in world records, and has become fodder for controversy among marathoners.
In the October 23rd edition of the New York Times, Adrienne Wald, the women’s cross-country coach at the college of New Rochelle was quoted as saying, “It’s a joke to run a marathon by walking every other mile or by finishing in six, seven, eight hours. It used to be that running a marathon was worth something – there used to be pride saying that you ran a marathon, but not anymore”.
The article goes on to point out that “purists” believe that slow runners have “ruined the marathon’s mystique”. Among the complainers was a woman who completed the Baltimore marathon in 4:05. My, how times have changed.
In 1983, my wife, Lyn, ran her personal best marathon in 3:43, and three years later competed in the Boston Marathon completing the event in 4:13, well within the current acceptable standard of the Times defined “purists”. Don’t try to find her results in the official Boston Marathon listings, however. In 1986, the clock was turned off at three and a half hours.
Had that standard applied in the 2009 running of the Boston Marathon, only 7,467 of the 22,843 official finishers would have been recorded – 2/3rds of the field would have been listed as DNF (did not finish), including the 4:05 “purist” from the New York Times article had she run.
Dave McGillivray, Boston’s race director, understands how this issue affects race directors. As race fields grow and finishing times slow, care must be given to provide adequate support to the runners and be sensitive to the demands of the communities through which the race is run. Road closures for races are tolerated, but required re-openings can make runner’s safety compromised. Many events like Boston have instituted time limits, typically 6 hours.
To be fair to all, communication is the key. According to McGillivray, "It's all in the preparation and communications. A race has to determine up front what its desires and capacities are. Every race has different constraints and limitations. The key is to determine those up front and communicate them to all the participants well in advance. Likewise, runners / participants must know their ability levels and limitations. They should choose races that state time limits within their means and reach. To participate in races where they know up front they will not be able to make the cut off times is not doing any one any good. We all can co-exist nicely if we are clear on the guidelines and simply follow them."
While race directors have to face numerous logistical issues with handling ever increasing participant numbers and slower paces, there remains the question as to why so many casual joggers become obsessed with the notion of running a marathon. It can’t just be for the commemorative tee shirt and medal. Perhaps it’s more elemental.
Again, I find I must refer to Chris McDougall’s recent bestselling book, “Born to Run”. In his book he cites numerous anthropological studies that argue that man was, indeed, born to run, and run for a long time.
Early Homo sapiens survived by a new technique of hunting – running down prey that simply couldn’t run longer than the hunter. In studying tribes that still use the hunting-by-attrition technique, the typical chase lasts about five hours before the intended prey gives up. Is it coincidence that most marathoners can complete their hunt for the finish line in five hours?
If McDougal, anthropologists, and exercise physiologist are correct, then going for a five hour run isn’t “mystical”, it’s what we were born to do.
In an age where childhood obesity is at an all time high, the cost of healthcare is soaring, and we are desperately seeking methods to promote better health, perhaps getting more of us to do what we were born to do is the best answer. Baring an obvious physical limitation, the next time someone tells you that they simply can’t run, remind him that we were all born to run. And you sub-5 hour marathoners, be nice to your fellow hunters!
By Tom Licciardello
In 1980 there were 143,000 marathon finishers in the United States. In 2008 there were 425,000. When the numbers are tallied for 2009, I can assure you that the number will be even higher. As you might guess, record times have tumbled.
In 1977, when I ran my first marathon, the men’s world marathon record was 2:09:12, while the current record is Haile Gebrselassie’s incredible 2:03:59. For the women, it went from 2:34:47 to Paula Radcliffe’s phenomenal 2:15:25.
Equally astounding is the average pace of the all the participants. In 1980, the median time for men was 3:32 and for women it was 4:03. Last year, for men it was 4:16 and for women, 4:43. This statistic seems to contradict the trend in world records, and has become fodder for controversy among marathoners.
In the October 23rd edition of the New York Times, Adrienne Wald, the women’s cross-country coach at the college of New Rochelle was quoted as saying, “It’s a joke to run a marathon by walking every other mile or by finishing in six, seven, eight hours. It used to be that running a marathon was worth something – there used to be pride saying that you ran a marathon, but not anymore”.
The article goes on to point out that “purists” believe that slow runners have “ruined the marathon’s mystique”. Among the complainers was a woman who completed the Baltimore marathon in 4:05. My, how times have changed.
In 1983, my wife, Lyn, ran her personal best marathon in 3:43, and three years later competed in the Boston Marathon completing the event in 4:13, well within the current acceptable standard of the Times defined “purists”. Don’t try to find her results in the official Boston Marathon listings, however. In 1986, the clock was turned off at three and a half hours.
Had that standard applied in the 2009 running of the Boston Marathon, only 7,467 of the 22,843 official finishers would have been recorded – 2/3rds of the field would have been listed as DNF (did not finish), including the 4:05 “purist” from the New York Times article had she run.
Dave McGillivray, Boston’s race director, understands how this issue affects race directors. As race fields grow and finishing times slow, care must be given to provide adequate support to the runners and be sensitive to the demands of the communities through which the race is run. Road closures for races are tolerated, but required re-openings can make runner’s safety compromised. Many events like Boston have instituted time limits, typically 6 hours.
To be fair to all, communication is the key. According to McGillivray, "It's all in the preparation and communications. A race has to determine up front what its desires and capacities are. Every race has different constraints and limitations. The key is to determine those up front and communicate them to all the participants well in advance. Likewise, runners / participants must know their ability levels and limitations. They should choose races that state time limits within their means and reach. To participate in races where they know up front they will not be able to make the cut off times is not doing any one any good. We all can co-exist nicely if we are clear on the guidelines and simply follow them."
While race directors have to face numerous logistical issues with handling ever increasing participant numbers and slower paces, there remains the question as to why so many casual joggers become obsessed with the notion of running a marathon. It can’t just be for the commemorative tee shirt and medal. Perhaps it’s more elemental.
Again, I find I must refer to Chris McDougall’s recent bestselling book, “Born to Run”. In his book he cites numerous anthropological studies that argue that man was, indeed, born to run, and run for a long time.
Early Homo sapiens survived by a new technique of hunting – running down prey that simply couldn’t run longer than the hunter. In studying tribes that still use the hunting-by-attrition technique, the typical chase lasts about five hours before the intended prey gives up. Is it coincidence that most marathoners can complete their hunt for the finish line in five hours?
If McDougal, anthropologists, and exercise physiologist are correct, then going for a five hour run isn’t “mystical”, it’s what we were born to do.
In an age where childhood obesity is at an all time high, the cost of healthcare is soaring, and we are desperately seeking methods to promote better health, perhaps getting more of us to do what we were born to do is the best answer. Baring an obvious physical limitation, the next time someone tells you that they simply can’t run, remind him that we were all born to run. And you sub-5 hour marathoners, be nice to your fellow hunters!
Free the Feet!....October 2009
Free the Feet
At the dawn of man, Cro-Magnon and Homo Sapiens stood together at a cross road. Cro-Magnon, the larger and stronger went left while our ancestors took the road less traveled, as Robert Frost would say. Within 100,000 years Cro-Magnon Man disappeared. Why? Because we were born to run.
Our ability to run great distances made us hunters of attrition. We couldn’t overpower our prey as did Cro-Magnon, nor could we out-sprint them, but we could outlast them! When the antelope dropped to his knees with fatigue, we were there to take the prize.
As we runners evolved, our need to chase prey may have diminished, but our innate desire to run for a “prize” has not. Now we run for sport, not for food, and our prize is setting a PR (personal record) for a given distance.
In our pursuit of PR’s, we have sought the help of running shoe design and research engineers to develop new shoes that will help us run faster. It’s not hard to spend more than $150 on these engineering marvels. But there are a growing number of runners who believe we may have gone too far.
In last month’s article, I reviewed the must read book, “Born to Run”, in which Chris McDougal studies the amazing runners of the Tarahumara tribe from Mexico’s Copper Canyon. Wearing little more than thin leather sandals, they run incredible distances day after day well into old age without incurring the injuries that we well shod runners suffer. McDougal’s conclusion is that well cushioned shoes are more likely to cause running injuries than prevent them.
Intrigued, I set out to personally test the theory that less is more.
Abandoning everything that I have been told about proper training shoes in the past 34 years, I bought a pair of Vibram Five Finger KSO’s. These strange shoes look like a glove for feet with individual “fingers” for each toe. The sole is no more than a thin layer of flexible vibram outsole material – hardly the typical design for a running shoe.
I found the minimalist design incredibly comfortable from the moment I put them on. It was like walking barefoot, but the real test was taking them out for a run.
Amazingly, they proved to be extraordinarily comfortable. The lack of heel cushioning was not a problem as I realized that my footfall naturally became more of a mid-foot strike. Each step was well cushioned by the foot’s own internal shock absorbing structure. That is the intriguing part of this approach. Less shock with less shoe cushioning, means fewer injuries.
I have since run on roads, trails, and the track on a cruise ship. Not only have I enjoyed every run, but these funny shoes are a real conversation starter!
I have done a bit of research on the concept of barefoot running and have learned that there is quite a large movement of runners who have found the surprising benefits of no, or nearly no, running shoes.
A word of caution. Should you decide to test the bare foot approach, get the Vibram Five Finger shoes. Our tender feet simply aren’t tough enough to take on pavement. Take it slowly; it takes some time for the muscles that have been underutilized to be reawakened.
For those who find the concept interesting, but the leap to Five Fingers too far, consider training in racing shoes. There is more cushioning but without the additional structure that accompanies the standard training shoe.
Of course, every runner has to find what works best. But there is one thing that is certain – we were born to run. The saying at the Dipsea Ultra Marathon is “You don’t stop running because you get old, you get old because you stop running”.
It’s fall, the very best season to run. Whether you lace up running shoes or not, get out there and run!
At the dawn of man, Cro-Magnon and Homo Sapiens stood together at a cross road. Cro-Magnon, the larger and stronger went left while our ancestors took the road less traveled, as Robert Frost would say. Within 100,000 years Cro-Magnon Man disappeared. Why? Because we were born to run.
Our ability to run great distances made us hunters of attrition. We couldn’t overpower our prey as did Cro-Magnon, nor could we out-sprint them, but we could outlast them! When the antelope dropped to his knees with fatigue, we were there to take the prize.
As we runners evolved, our need to chase prey may have diminished, but our innate desire to run for a “prize” has not. Now we run for sport, not for food, and our prize is setting a PR (personal record) for a given distance.
In our pursuit of PR’s, we have sought the help of running shoe design and research engineers to develop new shoes that will help us run faster. It’s not hard to spend more than $150 on these engineering marvels. But there are a growing number of runners who believe we may have gone too far.
In last month’s article, I reviewed the must read book, “Born to Run”, in which Chris McDougal studies the amazing runners of the Tarahumara tribe from Mexico’s Copper Canyon. Wearing little more than thin leather sandals, they run incredible distances day after day well into old age without incurring the injuries that we well shod runners suffer. McDougal’s conclusion is that well cushioned shoes are more likely to cause running injuries than prevent them.
Intrigued, I set out to personally test the theory that less is more.
Abandoning everything that I have been told about proper training shoes in the past 34 years, I bought a pair of Vibram Five Finger KSO’s. These strange shoes look like a glove for feet with individual “fingers” for each toe. The sole is no more than a thin layer of flexible vibram outsole material – hardly the typical design for a running shoe.
I found the minimalist design incredibly comfortable from the moment I put them on. It was like walking barefoot, but the real test was taking them out for a run.
Amazingly, they proved to be extraordinarily comfortable. The lack of heel cushioning was not a problem as I realized that my footfall naturally became more of a mid-foot strike. Each step was well cushioned by the foot’s own internal shock absorbing structure. That is the intriguing part of this approach. Less shock with less shoe cushioning, means fewer injuries.
I have since run on roads, trails, and the track on a cruise ship. Not only have I enjoyed every run, but these funny shoes are a real conversation starter!
I have done a bit of research on the concept of barefoot running and have learned that there is quite a large movement of runners who have found the surprising benefits of no, or nearly no, running shoes.
A word of caution. Should you decide to test the bare foot approach, get the Vibram Five Finger shoes. Our tender feet simply aren’t tough enough to take on pavement. Take it slowly; it takes some time for the muscles that have been underutilized to be reawakened.
For those who find the concept interesting, but the leap to Five Fingers too far, consider training in racing shoes. There is more cushioning but without the additional structure that accompanies the standard training shoe.
Of course, every runner has to find what works best. But there is one thing that is certain – we were born to run. The saying at the Dipsea Ultra Marathon is “You don’t stop running because you get old, you get old because you stop running”.
It’s fall, the very best season to run. Whether you lace up running shoes or not, get out there and run!
Leave No Tracks...September 2009
Leave No Tracks
I’ve been running for a lot of years, and it is one of my passions. The problem is that, like a lot of runners with lots of miles on the odometer, I’m constantly battling injuries.
On more than one occasion I have been told by a doctor to give up the thought of running another marathon. The first time was 76 marathons ago; the most recent was this past Boston Marathon, my 33rd consecutive and 86th total.
Having reduced my running to two or three times per week, I’ve relied on alternative training to keep in shape, but I would still like to run more, run faster, and run farther. I want to run like I did twenty years ago! Of course, that’s an impossible dream. Or is it?
I just read Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, by Christopher McDougall. This is a “must read” book that just might change everything we think we know about running.
McDougall sets out to learn why, despite the vast amount of sports medicine research and product development by running shoe companies, 8 out of 10 runners suffer a running injury every year.
After reading of a 55 year old Indian runner from an obscure tribe in Mexico who won a 100 mile trail race in the Rockies wearing a tunic and a pair of flimsy leather sandals, he decided to study this tribe of legendary runners.
The resulting book is a fascinating combination of the tale of the amazing runners of the Tarahumara Indians of Mexico’s Copper Canyons, anthropologic research, and running science. Once you start this book, you’ll have a hard time putting it down.
McDougall’s intense desire to learn the ways of the Tarahumara leads him on a life changing adventure that opens his eyes to the true spirit of man’s natural abilities as runners. Armed with the knowledge he gained from studying this ancient tribe, he back tests the spirit with science and history. The result is an eye opening story that is funny, inspiring, and masterfully told.
The Tarahumara’s way of life is centered on running – long distance running – running longer than a marathon for days on end from a very early age throughout their lives. Their footwear is simple leather sandals, and they run with a contentment that contrasts with the grimace we sometimes see on the faces of our runners.
McDougall seeks to learn to run with the same free spirit and joy. His first lesson is to run quietly – to leave no tracks. How is that possible?
Well, it appears that we’ve been lead down the wrong path by the running shoe industry! Armed with anthropologic research and current sports medicine science, it appears that our reliance on heel to toe running is contrary to the way we’ve evolved.
Consider this. If you jumped off a wall, would you land on your heels?
McDougall takes us back to the moment it all changed. Bill Bowerman, co-founder of Nike, is the villain. After training with the legendary New Zealand coach, Arthur Lydiard, in 1962 (prior to that he had no running experience!), Bowerman became a running convert and wrote the best selling book, Jogging.
While Lydiard advocated barefoot running, Bowerman decided he could “improve on nature” and make a buck by creating a shoe that would allow a runner to extend his stride by hitting heel first. The result was the first Nike running shoe, the Cortez, followed by the Nike Waffle Trainer – my first running shoe! The more significant result was a trail of injured runners.
I won’t spoil the full tale that McDougall weaves, but I will say that the implication for us runners is that, with proper technique, we can run forever, we can run long, and we can run with the contented smiles that the Tarahumara wear.
Read the book. After more than 33 years of running and being told I need to think about doing less, it has changed my outlook. I’m wearing that contented smile, trying to emulate the techniques described in the book, and I believe that my best running lies ahead.
I did a barefoot out and back run on the beach today. On the way back, I looked for my footprints. I could barely find them. Maybe I’m on the right track.
I’ve been running for a lot of years, and it is one of my passions. The problem is that, like a lot of runners with lots of miles on the odometer, I’m constantly battling injuries.
On more than one occasion I have been told by a doctor to give up the thought of running another marathon. The first time was 76 marathons ago; the most recent was this past Boston Marathon, my 33rd consecutive and 86th total.
Having reduced my running to two or three times per week, I’ve relied on alternative training to keep in shape, but I would still like to run more, run faster, and run farther. I want to run like I did twenty years ago! Of course, that’s an impossible dream. Or is it?
I just read Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, by Christopher McDougall. This is a “must read” book that just might change everything we think we know about running.
McDougall sets out to learn why, despite the vast amount of sports medicine research and product development by running shoe companies, 8 out of 10 runners suffer a running injury every year.
After reading of a 55 year old Indian runner from an obscure tribe in Mexico who won a 100 mile trail race in the Rockies wearing a tunic and a pair of flimsy leather sandals, he decided to study this tribe of legendary runners.
The resulting book is a fascinating combination of the tale of the amazing runners of the Tarahumara Indians of Mexico’s Copper Canyons, anthropologic research, and running science. Once you start this book, you’ll have a hard time putting it down.
McDougall’s intense desire to learn the ways of the Tarahumara leads him on a life changing adventure that opens his eyes to the true spirit of man’s natural abilities as runners. Armed with the knowledge he gained from studying this ancient tribe, he back tests the spirit with science and history. The result is an eye opening story that is funny, inspiring, and masterfully told.
The Tarahumara’s way of life is centered on running – long distance running – running longer than a marathon for days on end from a very early age throughout their lives. Their footwear is simple leather sandals, and they run with a contentment that contrasts with the grimace we sometimes see on the faces of our runners.
McDougall seeks to learn to run with the same free spirit and joy. His first lesson is to run quietly – to leave no tracks. How is that possible?
Well, it appears that we’ve been lead down the wrong path by the running shoe industry! Armed with anthropologic research and current sports medicine science, it appears that our reliance on heel to toe running is contrary to the way we’ve evolved.
Consider this. If you jumped off a wall, would you land on your heels?
McDougall takes us back to the moment it all changed. Bill Bowerman, co-founder of Nike, is the villain. After training with the legendary New Zealand coach, Arthur Lydiard, in 1962 (prior to that he had no running experience!), Bowerman became a running convert and wrote the best selling book, Jogging.
While Lydiard advocated barefoot running, Bowerman decided he could “improve on nature” and make a buck by creating a shoe that would allow a runner to extend his stride by hitting heel first. The result was the first Nike running shoe, the Cortez, followed by the Nike Waffle Trainer – my first running shoe! The more significant result was a trail of injured runners.
I won’t spoil the full tale that McDougall weaves, but I will say that the implication for us runners is that, with proper technique, we can run forever, we can run long, and we can run with the contented smiles that the Tarahumara wear.
Read the book. After more than 33 years of running and being told I need to think about doing less, it has changed my outlook. I’m wearing that contented smile, trying to emulate the techniques described in the book, and I believe that my best running lies ahead.
I did a barefoot out and back run on the beach today. On the way back, I looked for my footprints. I could barely find them. Maybe I’m on the right track.
Let's Get on The Road to a Better Life....August 2009
Let’s Get On the Road to a Better Life
As our nation wrestles with the dilemma of ever escalating health care costs, the most obvious solution is a healthier lifestyle. Unfortunately, our national overweight and obesity rates have climbed to an astounding two-thirds of all Americans, and we have the worst health of any industrialized nation. But the solution could be as simple as strapping on a pair of Nikes. The encouraging news is that lots of folks are catching on as we are experiencing a running boom. This year, popular races like Beach to Beacon and the BAA ½ Marathon sold out in just one day!
Presuming you are in reasonable health (of course, consult with your physician before embarking on any new exercise regime), you probably fall into one of the following categories – “Not a runner; I’m a beginner; I love to RACE; I’m just a kid”.
Taking the leap from the non-runner status means taking on the forces of nature…bodies at rest tend to stay at rest. Perhaps the most important first step is to make a commitment to your health and a promise to follow a consistent plan for a minimum of ten weeks. After ten weeks, you’ll be a changed person, but keep in mind that there will be lots of your non-exercising friends that will put negative pressure on you. I chuckle to myself when an old acquaintance asks, “Are you still running?” with that sad tone like they were asking if I still had a rash. Be committed and don’t let the naysayers dissuade you. Here’s what you need to do.
Carve out 30 minutes every other day that cannot be taken away from you, go outside and jog or walk briskly. You need to go outside because when you were a kid, that’s where you went to play, and you need to think of this as your time to play. If it’s raining, go anyway – you did that when you were a kid! Increase the quantity and speed of your walk-to-run by no more than 10% per week. By the end of ten weeks you will have increased from 105 minutes per week to 210 minutes and you’ll be a hooked jogger! Now the forces of nature will work with you – bodies in motion tend to stay in motion.
While hooked on a healthy lifestyle is the primary goal, many joggers make the leap to the next phase – pinning on a race number, a wonderful passage for many. It’s far less intimidating than imagined, it is wonderful social event, and it’s a real kick to tell your friends that you competed in a race. They will look at you differently, and you may even begin to look at yourself differently.
Almost everyone who runs their first race loves the boost in self-confidence and fun. The health benefits are still important, but bettering your best race time can become the new goal. It’s a very exciting phase in a runner’s life – every race is a personal record (PR), and as the goals get loftier, how do most try to get faster? More running and harder running will solve all the problems….except for the inevitable overuse injuries that typically follow.
While there is no sure-fire way to prevent running injuries, the good news is that proper coaching can minimize the likelihood and coaching services are readily available at a modest expense. Many running clubs like MVS offer coaching services but, you should be sure the program encourages runners at all levels so that you are able to train with fellow runners who are at your pace. Log onto http://www.merrimackvalleystriders.com/ to investigate their program which spans from “walk to run” to hard-core racers.
There is one more key ingredient to a successful running program that most runners ignore – strength training.
I believe there is no more efficient way to loose weight and get in shape than running, but to be a healthy, long term endurance athlete requires respecting your body and its overall wellbeing. A good strength training plan minimizes injuries and builds the overall strength we should all have. Again, proper coaching is important. One of the great programs is offered at the Andover YMCA on Monday evenings. Additionally, the YMCA offers an endurance strength training program during the day that will balance your healthy transformation.
But what about our kids? As adults, we have no more important role than to be good examples to the kids we love. We need to lead them to a lifestyle of fitness through fun. One of the best ways to get kids of all ability levels fit is, of course, through running. But, parents, don’t try to do it by yourselves – have them join a youth running program to get them started. They’ll love it and learn the wonderful sense of accomplishment of physical activity. If they have never been in organized sports or are budding scholastic stars, a running program can boost their self-esteem, their strength, and the love of a lifetime sport. MVS has a children’s running program as do many running clubs. Get them on the road to a lifetime of physical fitness, and you’ve given them the gift of a better life.
So, as the Nike ad suggests, “Just do it!”
As our nation wrestles with the dilemma of ever escalating health care costs, the most obvious solution is a healthier lifestyle. Unfortunately, our national overweight and obesity rates have climbed to an astounding two-thirds of all Americans, and we have the worst health of any industrialized nation. But the solution could be as simple as strapping on a pair of Nikes. The encouraging news is that lots of folks are catching on as we are experiencing a running boom. This year, popular races like Beach to Beacon and the BAA ½ Marathon sold out in just one day!
Presuming you are in reasonable health (of course, consult with your physician before embarking on any new exercise regime), you probably fall into one of the following categories – “Not a runner; I’m a beginner; I love to RACE; I’m just a kid”.
Taking the leap from the non-runner status means taking on the forces of nature…bodies at rest tend to stay at rest. Perhaps the most important first step is to make a commitment to your health and a promise to follow a consistent plan for a minimum of ten weeks. After ten weeks, you’ll be a changed person, but keep in mind that there will be lots of your non-exercising friends that will put negative pressure on you. I chuckle to myself when an old acquaintance asks, “Are you still running?” with that sad tone like they were asking if I still had a rash. Be committed and don’t let the naysayers dissuade you. Here’s what you need to do.
Carve out 30 minutes every other day that cannot be taken away from you, go outside and jog or walk briskly. You need to go outside because when you were a kid, that’s where you went to play, and you need to think of this as your time to play. If it’s raining, go anyway – you did that when you were a kid! Increase the quantity and speed of your walk-to-run by no more than 10% per week. By the end of ten weeks you will have increased from 105 minutes per week to 210 minutes and you’ll be a hooked jogger! Now the forces of nature will work with you – bodies in motion tend to stay in motion.
While hooked on a healthy lifestyle is the primary goal, many joggers make the leap to the next phase – pinning on a race number, a wonderful passage for many. It’s far less intimidating than imagined, it is wonderful social event, and it’s a real kick to tell your friends that you competed in a race. They will look at you differently, and you may even begin to look at yourself differently.
Almost everyone who runs their first race loves the boost in self-confidence and fun. The health benefits are still important, but bettering your best race time can become the new goal. It’s a very exciting phase in a runner’s life – every race is a personal record (PR), and as the goals get loftier, how do most try to get faster? More running and harder running will solve all the problems….except for the inevitable overuse injuries that typically follow.
While there is no sure-fire way to prevent running injuries, the good news is that proper coaching can minimize the likelihood and coaching services are readily available at a modest expense. Many running clubs like MVS offer coaching services but, you should be sure the program encourages runners at all levels so that you are able to train with fellow runners who are at your pace. Log onto http://www.merrimackvalleystriders.com/ to investigate their program which spans from “walk to run” to hard-core racers.
There is one more key ingredient to a successful running program that most runners ignore – strength training.
I believe there is no more efficient way to loose weight and get in shape than running, but to be a healthy, long term endurance athlete requires respecting your body and its overall wellbeing. A good strength training plan minimizes injuries and builds the overall strength we should all have. Again, proper coaching is important. One of the great programs is offered at the Andover YMCA on Monday evenings. Additionally, the YMCA offers an endurance strength training program during the day that will balance your healthy transformation.
But what about our kids? As adults, we have no more important role than to be good examples to the kids we love. We need to lead them to a lifestyle of fitness through fun. One of the best ways to get kids of all ability levels fit is, of course, through running. But, parents, don’t try to do it by yourselves – have them join a youth running program to get them started. They’ll love it and learn the wonderful sense of accomplishment of physical activity. If they have never been in organized sports or are budding scholastic stars, a running program can boost their self-esteem, their strength, and the love of a lifetime sport. MVS has a children’s running program as do many running clubs. Get them on the road to a lifetime of physical fitness, and you’ve given them the gift of a better life.
So, as the Nike ad suggests, “Just do it!”
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